FAST Sciatic Nerve Pain Relief! Follow-Along Exercise Routine
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- A complete follow-along exercise routine to fix sciatic nerve pain! The best stretches, exercises, and nerve glide techniques to reduce pressure on your sciatic nerve and help you to feel better fast. Home exercise routine presented by a doctor of physical therapy to help alleviate sciatica symptoms fast.
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
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WHAT IS SCIATICA?
First things first, let's clarify exactly what sciatica is. The numbness, tingling, and pain is actually not a diagnosis on its own, but rather symptoms that are caused by the compression or irritation of the sciatic nerve. This can result in radiating pain from your lower back down into your hip and leg.
COMMON CAUSES OF SCIATIC NERVE PAIN
There are several factors can contribute to sciatica (or sciatic nerve symptoms), such as herniated discs, bulged discs, spinal stenosis, arthritis, and degenerative disc disease (DDD). The exercises presented in this video work best for the two most-common causes of sciatica - bulged discs and DDD/stenosis.
HOW TO TREAT SCIATICA
So what's the best way to treat sciatica? Our primary approach involves exercises. The right movements can alleviate pressure on the sciatic nerve, bringing amazing relief. In this video I’ll guide you through a range of stretches and exercises aimed at treating your sciatica pain.
CENTRALIZATION and PERIPHERALIZATION
Any exercise or stretch you do that causes symptoms to decrease or to move up your leg (i.e. from your knee to your hip) is a good thing and should be repeated. Conversely if you perform an exercise or activity that causes your symptoms to intensify or travel further down your leg (i.e. from your hip to your knee), that’s a sign that we’re increasing stress on the nerve and we should avoid that activity.
HOME EXERCISE ROUTINE FOR SCIATIC NERVE PAIN RELIEF
Piriformis Stretch
Nerve Glides
Decompression
Cobra Pose or Child’s Pose
Bridges
Bird Dogs
💬 Did you give this sciatica relief routine a shot? What did you think of the exercises? Which one helped you the most? Share your experience with us in the comments - we absolutely love hearing about your progress!
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🚨 DISCLAIMER: This content (the video, description, links, and comments) is intended for general education and demonstration purposes only. It is not medical advice or a treatment plan. Please consult with your healthcare professional before attempting any of the content included. Your use of this content is at your sole risk, and T&T Digital Media, LLC and its officers are not responsible for any losses, injuries, or damages resulting from any claims related to the use or misuse of this content. We make no representations regarding the accuracy or suitability of this content.
Did you try this routine? How do you feel? Which exercise was the most helpful? I would love to hear from you in a comment below! For more help with the "nerve glide" exercise click here: th-cam.com/video/OYOShqd64xo/w-d-xo.html and for the spine decompression video click right here: th-cam.com/video/Mc2o0KjBhkQ/w-d-xo.html Hope this helps you to feel better! 🙏🏼
Ok I did the leg/hip stretch for a second day in a row along with the decompress. The origin is in my right hip. Have not confirmed with MRI. After waking up to severe leg pain then your exercise has helped alleviate the pain.
As soon as I shower I will go outside and try to do another decompress on my 5th wheel ladder by hanging on it.
I really appreciate your help.
Question. Apply heat or cold to your hip or lower back?
A electric massager worth utilizing?
Thank you so much again because I'm older but am athletic as I ride a mountain bike, hike and like tennis.
And this trauma sucks.
Jo.
I was feeling sciatica pain so much today i couldn't sleep in the night, tried this one and my pain is half way better . I am gonna continue this every day. Thank you so much...❤
Thank you for sharing.
I am so sorry you’re just 19 and have this!!!
Oh my goodness, I was told I have stenosis about 20 years ago. They said it can't get better but it can get worse. Why was I never told about exercises to open up the pathways. I've never got really a lot of pain, but instead numbness first then the pain would start. I would sit down and the pain goes away. I can't believe I could have been doing these exercises. Thank you for showing me.
Thank you man i’m a 16 year old high school athlete who had bulging disc for 9 months with no treatment due to misreading mri scans and have been fighting this nerve pain in my left leg for 3 years. I kind of gave up hope in getting better because I was always in pain but this video has given me hope that i will return to a fully recovered self.
I hope you feel better soon!
How are you feeling
@@javednoor832 ehh some days are better than others
Wow you are way too young for that!im almost 40 with these issues plus I have scoliosis basically a curved spine so I can't work anymore I hope you get better soon
@@toneandtightenaww. Wow. What. A. Pain😢😢😮😮🎉😂😂😢😢
I started feeling nerve pain about a month ago from standing at my job for 8 hours a day. It went away after doing yoga for two weeks, but it just came back. Followed this video and felt instant relief! Thank you so much! I plan to go back to gym to strengthen my core, follow this video, and do my nightly yoga!
Thanks for sharing and you are welcome!
I’m a 30 year old man, relatively healthy not a fitness fanatic but not horrifically unhealthy. I have been going to chiropractors etc. For my sciatica but it doesn’t really seem to help. I have done these exercises for three rounds today in the middle of a flare up and I can walk without a limp afterwards. I can’t thank you for bough for sharing these stretches especially the glide. Best spent 20 minutes of my life watching this video it has helped me so much and so relatively simple.
I am so glad you found this helpful and thanks for sharing!
I was diagnosed with sciatic nerve problem in my right foot it is down the side of my foot and under the bottom of my foot coming up my heel string it feels so awful when I'm walking
Hope and pray u r all well🙏🙏🙏 right now im feeling this sciatica symtoms..😢😢😢
Had pain all day, did one round, and felt so much better. I'm going to add these to my morning routine.
Wonderful news and thanks for sharing!
Literally what has given me relief. I wake up and spend 20 mins on a stretch and glute strengthen using these videos. So happy I stsrted and everyone on here yourself included is finding relief. Seems like a long road to recovery. GL 🙏🏼
I did this excellent excercises and I feel much better. Thank you
I had a bad fall sking 8 years ago and injured my IT band. Since then I cannot walk long distances and have suffered so much pain in my hips, knees and have developed bursitis, sciatica and stiffness. I have now been diagnosed with arthritis in both knees and I will have to have 2 knee replacements eventually. I have been to several good physios who taught me exercises and that has brought relief at times. However, this morning I had so much pain I just cried out to God in desperation. A little later I decided to look up UTube and 'by accident' came across your video on sciatica, which then led me to your video on rolling on the IT band - oh my goodness - this is what I have been looking for answers for years!! I have been rollering on the IT band all wrong! I can not believe the difference even in one exercise session that these two videos have made. But most of all, I know that with consistency and practice I will really get a grip of my own pain management. THANK YOU.
Good luck. I have pain in the buttock for the first time ever. Today I found this youtube. I will utilise it
Omg 🎉😢 I've been suffering with this crappy sciatica for about 2 tears this round and I'm on meds and have a tens unit and I did this once and I feel so much better and I want to thank you from the bottom of my heart thank you a million times ❤
I just did this and now I really feel the relief ۔۔۔ it's magically worked for me
I have been suffering from sciatica for about 4 months, and when I saw this video from a foreign doctor, I applied all the specifications and improved. Thank you for your efforts.
My pleasure! I hope it helps!
Thank you! Your exercises for sciatica are helping me heal and have less pain. I’m feeling stronger and healthier each day. I love your follow along videos!
Thanks!
You are so welcome! Thank you so much for your kindness and generosity! Much appreciated!
Used a combo of all the stretches when, out of nowhere, and on vacation in Europe no less, my sciatic nerve went nuts. It was quite debilitating (sometimes literally hard to stand) but the exercises let me get back on my feet and control it so I could walk around and enjoy vacation (including pushing my wife in her wheelchair all over Switzerland and Italy), until, about two weeks later, it resolved. So, these exercises were amazing. I think the best for me was the 90 degree leg stretch. Thanks so much!
I've been writhing in pain down my left leg from my butt to my heel from sciatica. These stretches stopped my pain immediately. I don't know how long the pain will stay away but thank you so much for this video! ❤️
Saved 2 of your videos yesterday and now I see this one I hope it left my lower left back/glute/hip/nerve going down my left leg
Bless you the first 2 excercises removed most of the pain straight away, and the rest felt very good and clear instructions. You saved my day!
I went to PT, and these are some of the same exercises I used. My sciatica is terrible again because I stopped doing these exercises daily, so here I am back again with pain and numbness. It is difficult to sit and walk again. I hope these exercises work for me this time around.
I have to do them every day. So worth it!
You and me both 😢. I never should have stopped
All of your videos have helped me and, most probably, others suffering like me. Having DDD is really the worst, and your videos have eased most of my pain. Thank you, and please continue helping people like me suffering from this disease.
My pleasure! So happy to help.
Wow what can I say about this man. I’ve suffered for years with Axial Spondyloarthritis which can cause my sciatica to flareup big time . This morning I was in so much pain that I couldn’t get up. Found these videos and now I feel so much better even after doing a few of his exercises. Will continue over the next few days and if today is anything to go by I should be able to do the normal things in life.
Thanks for sharing! I am so glad this helped!
This is helpful - thank you! I’m a 58 YO male who does daily pushups, squats, and burpees and have started to get sciatic nerve pain down one leg. I’m going to incorporate these exercises daily to help mitigate the discomfort, but hope to keep up my calisthenics training as I enjoy it and it’s helped me gain strength, endurance, and lose weight.
Fantastic! I hope these help!
I just had a tkr and then 4 days ago something sprouted in my lower right back. Not sure if it’s sciatica but thought I’d give your videos a shot and miraculously! My pain is gone! Thank you so very much!
Thank you so much for sharing these. They have been life changing. After a week my sciatica is greatly improved.I had been doing other exercises for the past 6 months with minimal improvement. These exercises have moved the sciatica symptoms back up my leg to an ache in my butt. Thank you!
You are so welcome!
I suffered this pain more than two years thank you 🙏🏾
Tried some of them, it did relieve some of the tension and annoying burning. Hopefully, the more I do the whole routine more so, I'll see more results. Thank you, so much. Bless.
@toneandtighten - this video is what I was looking for after watching dozens of other videos from so called experts. Great presentation. Succinct and spot on. I’m a new life long subscriber! Keep up the great work. Your are helping more people than you know. ❤
Thank you so very much! Just started these exercises and seems these are very helpful. May God bless you!
You're so welcome!
Thank you for this video I just started having sciatica pain in my right leg and this has been a huge help
You bet!
God bless you. I came to TH-cam in emergency with unbearable pain. Your first move removed all my pain within minutes.
Glad I could help!
That's good, I am going to try this, to see if this will help me.
That nerve glide technique is like magic my man. Relief was about as quick as you could ask for.
The exercise itself was a bit painful but i just did as you instructed and limited movement to where i was just at the point of pain
Thank you so much for your video I have been in a lot of pain for the last 3 weeks. Hoping this will help.😊 I apppreciate how well you explain how to do each exercise.
You are so welcome!
hi i have a balged disk and your videos helped me a lot during this unplessent time thank you for your videos , truly .
Suffering from postural sciatica last 2 days, in excruciating pain could not move! Found this video did these exercises and OMG!! What a relief! Esp the decompression at 6:00, amazing!!
Oh I am so glad it helped! Thanks for sharing!
I just found it, n it was for me because i had a problem a month back, and i went for 9 session therapy .ur video is wonderful. ❤
When I used to do my stretches everyday I would do to hip raises just cause. Didn’t know I was actually helping my sciatica! This was a massive help! Thank you thank you
I was 2 days in a bed with horrible pain before I find your excuses .Thank you so much!!!!
Thank you so much... It helps me a lot.. Ease the pain and feel better. God bless you more
You are so welcome!
Terrific exercises for sciatica! Have been very effective for my sciatica -bothe the flexion as well extension exercises. Thank you so much!
You're so welcome!
I can’t believe how much this helped!! Thank you
You're so welcome!
You’re a hero. This causes me a lot of issues in gym and your exercises have immediately helped
Love to hear that!
thank you for the video it helped. I have really bad stenosis. I have a Cortizone shot scheduled for next week so this should get me through it. Thank you.
thank you very much. i haven’t been able to lift my left foot onto a chair in over a year. i was immediately able to after just 10 minutes of your routine. i’m extremely grateful to you and will continue to do the routine and update. thanks again.
Oh, I love to hear these exercises helped! Thanks so much for sharing!
Thanks it really helped couldn't even go to school because of it now I feel so relieved it came at the right time
Oh, wonderful! So glad this was helpful.
I am a 56 year old man who has rarely had lingering injuries - ever - dumb luck ( and i have always been super flexible).. however, i have had weird pain in my hamstrings ( right side) when i am sitting ( almost like charlie horses when i was in puberty- haha).. a friend said it might be a version of sciatica & i landed here on your page - this has worked winders - thank you
Good morning
Just wanted to say thank you for your help! I tried these stretches with you and my pain going down my hip and thigh is gone. Thank you so much!
Thank you so much for making such an informative video.
I will be trying these exercises every day
My pleasure! I hope it helps!
Such a help, doesn't take it all away but it's a night and day change!
I’m 33 and have been dealing with this pain for going on two weeks. Today I’m going to faithfully go through this routine everyday
I really hope you find this helpful and you feel better soon!
Been a couple of days, any updates??
Any improvement?
It really works on me
I only did some of the exercises and it's magical it really worked!
I pray this work for me. Cuz I just diagnosed being have sciatica week after I had miscarriage, till now am battling with that and couldn’t even fathom what can be the cause. But my faith stand still…… thanks for this
Amazing. I have watched one of ur back pain videos before and it worked in reliving the pain.
Now i have sciatica leg pain. And u have done it again.
Thankyou so much for sharing the knowledge. God bless 🙏🏼
My pleasure!
Thank you man....I was feeling heavy pain and discomfort in my right hips and you helped me with the pain.
You're welcome!
Hi brother I thank you a lot, your exercises for sciatica gave me instant and big relief.
Happy to help!
Wanted to thank you for the exercises. Watched tons of clips on dealing with leg pain while sitting and yours was the only one that helped. Not even sure if my issue is sciatica, but stretching and strengthening my core + lower back was key. Plus I had to get a desk riser to alternate standing vs sitting and make sure I do my weekly runs. Finally on the road to recovery and hopefully it continues. Keep up the good work!!!
Wonderful! You are so welcome!
Thank you so much for the video
You are so welcome!
Thank you for this I have degenerative disc and trying to get back to a stronger body been feeling a bit more achy this morning searched up stretches and found you! Already feel the relief saving this ❤️
Thank you so much I have sciatic pain in my lower back and right leg /hip and I did your stretching and I feel a lot better. I've saved this video to do the this every morning.
You're so welcome!
Wow amusing result 100% perfect thank you so much🙏🙏🙏
These exercises have helped me with my sciatica. The relief was almost immediate. Thanks you so much
You're very welcome!
I'm 18 with sciatica and I must say, these exercises have helped a lot! Thankyou so much for these.
Love to hear that! Thank you!
Thank you, First class I enjoyed and I start feeling better right away. I suffer of a sciatic nerve.
I watch so many of your videos. They are very helpful!
Thank You
Glad to hear that!
I honestly feel better thank you so much for this detailed explaining video
You're so welcome!
So happy I found your videos. I am an avid strength trainer. Definitely incorporating these stretches into my routine
Glad you like them!
You're awesome. Thank you. I know the exercises, but it was nice for you to show me. Thank you. I'm having a lot of left leg sciatic pain and you really helped me. Thank you God bless you., you have such a kind spirit. Thank you.🎉
You're so welcome!
Mine is left side too 😢
@@Spooksandghoulz I pray all is well with you....
Thank you , you’re exercise is the best 👍👏🙌♥️💖
You're so welcome!
Thank you I will try this exercise.
Thanks. Very well put together clip.
Very helpful, thank you. Started feeling better after first round but I know this routine is now part of my lifestyle. The alternative is pain that keeps me from doing what I love to do. The decision is easy.
You got this!
@@toneandtighten After two days, this is working, pain way down. Not gone but wow, feeling much better.
Thank you very much. Your video was instant pain reliever.
Glad it helped!
I've had what I'm pretty sure is sciatica (I've seen four different doctors and not one of them could tell me what it is!) for about 4 months now. I've also seen a physio who gave me some exercises to do. I think they're helping a little bit, but I just tried a few of these pretty half-heartedly, and I can feel a difference already. Very promising! I'm about to go to sleep, but I'll definitely be giving these a proper go soon. Thank you!
Best of luck!
I tried your 8 minute routine and it was life changing! Thanks ❤
Fantastic!
Me also ...thanks
Just having symptoms of sciatic pain in my right leg but i feel it more in my right foot than upper part of body.. hope it will help..
This video is fantastic!! My PT has worked with me doing most of these exercises and stretches. I will add the decompression stretch and the bridges to my homework!
Thanks for sharing!!
I tried all 5. I feel some relief after thank you. I will continue doing this daily as when it gets bad I can barely move. It keeps flaring up every few months and makes it to where I can hardly function.
Thanks so much, these exercises gave me instant relief . You are next to God for me. I am so grateful. Keep up the good work. Well done. Bless
.
Thank you! It helped. What a relief! I had to do 3 full sets, but it worked.
You're welcome!
God bless you, I am 19 year old, pain was unbearable, this exercise give me huge relief ❤
So glad this was helpful for you and thanks for sharing!
Thanks Dr.This video has given hope.MRI report showed that i have disc bulging and stenosis causes numbness and lower back pain
This is amazing!!! Thank you!!! Start time 1:29
I’ve been doing these every day, for only 3 days and I’ve seen a drastic improvement! I appreciate you putting this on here! You have a new sub!
Super nice exercises!Thank you very much!
My pleasure!
Thank you!! This has helped me a lot!!
You're so welcome!
Have had sciatica for close to a year now, and despite various treatment the pain doesn't seem to go away. Looking forward to trying out your treatment methods with a positive outcome.
Are you ok right now or feel better plzz tell me then I also tried
The pain is still there but it has slightly subsided, looking forward to being pain free. Am still pushing with the same exercises though.
Thank you sir i will try this because i have pains both legs
All the best!
WOW YOU ARE GREAT AND PRAY FOR YOU
Thanks that stretching really helped me a lot
Great to hear!
Thank you so much for posting this, I went through the exercises with you on the video and I was in agony to start with. Just having done this first session I feel a better so thank you very much.
Glad it helped!
Thank you, brother, I was having some issues with my sciatica came across your video. I have a about 90% decrease in pain after doing the guuided stretches.
Glad it helped!
Just did these...will do them daily 🇬🇧👵🏾👌🏽
Thanks for sharing im in so much pain I’ll definitely try this .
Best of luck!
I have arthritis in the spine and now my hip is giving me nerve pain and my foot also and always had thigh pain tight muscles from hydrocephalus and these stretches are helping I want be able stand at the sink and wash up without having breaks let alone going for a walk .
Thank uh for giving me this much good hope ..God bless you ❤️
My pleasure 😊
Thank you sir realy help me for sciatica pain. Continuesly i am follow the exercise. I am thankful to you
Always welcome!
Hi, I totally agree with these exercise of yours. I have sciatica pain on left side of my back and hopefully should be ok within few days. You r a good tutor and physiotherapist.
Thanks for your comment! I hope these help.
Hello I'm 37 years male and started to feel the leg back pains today, it's gard to explain this irritating pain it wanna feel close to numbness, I belive it has to do with nerves. I have not been excesizing and lying down mostly almost everyday. Been feeling a pain on my spinal.
As someone who struggled with lower back pain for so long (more than 5 years) first I my symptom was diagnosed as piriformis syndrome on right side but later as herniated disc on right side maybe from some muscle compensation and have tried so many stretching at first the pain is relieved but it will be back so soon so I suggest who is struggling with lower back pain should strengthening your core than stretching your muscle if you can or when the pain is tolerable try to warmup about five minutes then cat cow pose 10 reps each rep about 5 sec then mcgrill big 3 each for 10 reps each rep about 10 sec and then nerve flossing 10 reps these steps is what I do so now my lower back pain getting better and better, now is almost gone
Thank so much for this video! You are a life saver!
You're welcome!
Good stuff. These seem like a lot of the different yoga poses I used to do.thanks!
You're so welcome!
Really appreciate this.
I have a metal plate in my left shoulder because iI shattered my humerus I can't do push ups. I'm 71 I also tore a tendon in my right knee. My butt and my thighs always seem to act up at night. Thank you for your time. And thank you for being on TH-cam 😬🇨🇱🇺🇲 I sound like a decrepit old woman. 🤣🤣🤣🤣 Sciatica
The title definitely was not clickbait, thank you!
My pleasure!
WoW!! These exercises gave my leg much needed relief! I have been walking with my cane, when I do These I can walk without it ❤